When Do I Run After a Stress Fracture?
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- เผยแพร่เมื่อ 20 ม.ค. 2021
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The first question that a runner asks after getting diagnosed with a stress fracture is when can I run again? There's a lot of reasons why bone stress injuries are difficult, I want to dive into a couple of them today. One factor that we have to analyze whenever someone develops a stress fracture, is what their bone mineral density is like. Your bone mineral density is how much bone is present in your body.
Different people have different amounts of bone, some are more dense, some are less, and the amount of bone that is present is a really important indicator for how strong someone's skeleton is. Having a strong skeleton tends to decrease our risk of developing stress fractures. The hard thing about running is that runners tend to not develop as strong of skeletons as people that play football, basketball, things that involve jumping, stopping, starting, cutting, all these different movements that force our bones to adapt to a better degree. That's a really important reason why the rehab from these and the prevention of these with endurance athletes is difficult.
This is one of your bones. This is your tibia. Now, your tibia on the outside looks very similar all the way around, and what we see is that if we were to snap this thing in half that there would be two types of tissue present inside this bone. The first of those tissues would be cortical bone. Cortical bone is super strong and resilient, it is more present on the outside of our bones, and it is represented by this J-Cup.
Now, this J-Cup sits on a squat stand and helps support the bar. It's very, very strong, it's really good at dealing with stress. This is what your cortical bone is like that lines the outside of your bones. When we get inside your bones, we see that it's more spongy in nature. It's more meshy. It's job is to help deal with a lot of metabolic processes. It's affected, to a greater degree, by our nutrition, our hormone levels, and lots of different things like that. Together, these form a comprehensive unit that allow our bones to deal with the stresses of running.
What we see is that there's times when these aren't in the best position, where we have a little bit less of each of these than we would like, and we're not able to deal with the stresses of our sports as well. Why does any of this matter? Well, there was a really interesting study that was done by Pope and colleagues last year that followed 30 runners after they got diagnosed with a tibial bone stress injury, the most common bone stress injury for runners. They followed them up to a year to see what happened with their bone properties during that time period.
Now, during the first 12 weeks of that process, we saw that their bone mineral density, the strength of those tissues, both the cortical bone and the trabecular bone, it got a lot worse. We think that's due to the fact that they just weren't doing as much, so when you're not running and jumping, maybe you're going to the gym, you're doing these other things, your bones have to stay strong because they're getting reminded of that with our day-to-day tasks.
If you're not doing that, we see that tends to get worse. We also see this in studies that look at patients after an ACL reconstruction, we see that when astronauts go to space, that when we stress our skeleton to a lesser degree it gets worse. Now, as they continued to follow those 30 runners over that entire year, they saw that most of their bone properties returned back to normal, so their bone mineral density and how much bone was present, that came back to normal but it wasn't for everybody.
10 of the 30 subjects, one-third of that group, sustained another bone stress injury during that time period, that's not very good. Eight of those subjects showed that they had less bone mineral properties at that year long follow-up, so the strengths, the basic properties of their bone, it hadn't returned to normal after that year long period. Six of those runners didn't return to running at all and one of them sustained two bone stress injuries during that time period. That's not very good.
That's what we see in the real world as well, not just in research studies, is that these can be very easy to re-aggravate. I wanted to go through two different things I think can help so we don't see this trend moving forward. The first thing we need to do is we need to be more realistic in our timeframe after injury. When you get that date to return to run, again, it's normally a couple months after the initial injury, that's the date that you can start running. That's very different than you stepping to a starting line and being ready to give it your all and not sustain an injury. - กีฬา
I'm recovering from a stress fracture too. It went almost 3 months and it's getting better every day. So i started cycling a few days ago to build up my fitness, muscles and bones.
Sorry to hear that! Hope the recovery is going well!
It's hard to "like" your videos since having a stress fracture sucks so much but seriously, thank you for these videos. These have been helping me a lot.
Oh for sure! These are tough and thanks for the kind words. Glad you've found them helpful.
Best video I'v found on the topic so far. Thank you from a 65yo hiker.
Glad it was helpful!
Man thank you,your info is very very helpful ❤
Thanks for watching and the kind words!
I'm frustrated with stress fractures... 8 weeks later I started running and it's still very painful
Sorry to hear that!
did you wear the boots while, did you have a bone analysis to make sure you do not have any bone problems. I just got mine 3 weeks ago, reading your comment made me feel depress and hopeless, how are you doing today?
I think It's very common
Thanks a lot, I’m currently recovering from a stress fracture and I’m gradually adding mileage every week!
Glad it was a helpful video! Good luck with the recovery!
Good luck on the rehab!
Brother...how long does it take to recover from stress fracture???..plz reply
I learned a lot from you thanks!
Thanks for watching and for the kind words!
Thank you. Second metatarsal stress fracture. Cant take time off work. Will be cycling & on machines at the gym if I can get a grip on this pain & depression. Will follow an injury prevention training plan if I go back to running.
Good luck on the rehab!
@@NathanCarlson Thank you.
My daughter is on two weeks recovery from Tibia stress fracture. This video was super helpful! She can’t wait to get back on the soccer field so I’m trying to learn as much as I can on this injury. Thank you for posting this video!
Thanks for taking the time to watch!
Got the all clear to run!!
Congrats!
Good and nice explanation
Thanks!!
This is bushit I can run on my leg but o can't control a soccer ball or tackle
3 month ago my tibia broke, i can not running 🥺
It’s only been 10 weeks since my diagnosed stressed fracture started from overrunning and I’m feeling better. But it’s definitely not time to run. I can tell it’s not healed, it’s just been a reduction in pain.
Good luck on the recovery!
My stress fracture was upper hip where the femur meets the pelvic. I did not run at all for appx 3 months straight. The pain eventually subsided and I’m running 2-3 mile per day, working back into it. I went from 25mi weekly avg up to 40-60mi week avg within an 8-10 week timeframe. In other words I ramped up too fast. This caused my stress fracture.
@@Jus10-born2Run hello, good to hear.. how are you now. Wanted to ask i limp with my femoral stress fracture but no pain, when does the limping go away.. also not walking as much as i used to.. im on week 1
I had a metatarsal stress fracture earlier this year and started running after having 9 weeks off. Then when I was 8 weeks back into running I got a sacrum stress fracture.
Ugh. Sorry to hear that!
Do you think they were related to each other,?
@@Alex.1739 probably. I lost heaps of conditioning during the 9 week rest period and when I returned to running I built up too quickly.
@@Humannn8ss8 I stopped running for 7 weeks when I hurt my back. Then jumped straight back into normal training and got a stress fracture
@@Humannn8ss8 I'm 12 weeks in and it still hurts to run😂😂😂
In my experience it's 3 months minimum, and maybe six months, DONT run too soon
It definitely takes long than you’d expect!
I was diagnosed with a stress fracture of the ankle about six months ago. I wore a stirrup for 3 months and the doctor told me that everything was fine. I have been very careful not to irritate it. I have not gone back to running (nor even long walks). I was doing squats the other day, and am feeling the pain and irritation that I initially felt. I feel like I am back at "square one". Can squats do that? (Very frustrating!)
Sorry to hear that!
Sir my left leg tibiya bone fracture when do I run in this days (I am Indiana) please reply sir
Tough question. It’s always best to find a good local provider!
I'm frustrated a tibia stress fuctur .80 days complete when I can start running ?
Get into the pool.
I have stress fracture from last 2months and it's not repairing.
Sorry to hear that!
Where is the crack?
I am preparing for Indian Army and I am Suffering from this i didnt run since 13 feb 2021 My exam will be take on 18 April Can i run for my practice?
Hope you passed
@VIJAY KUMAR 3 mahina proper rest and 20 day full bed rest
@VIJAY KUMAR yes Huva tha wesa mene fiber plaster krvaya tha bha 20 din ka jis se muje proper rest mila bed rest or Calcium ki tab Leta tha 2 bar din me And Paya khata tha Nonveg
@VIJAY KUMAR yes bro ab fine he but jyada load lelu to sometime pain hota he but utna excessive nhi normal
@VIJAY KUMAR Fiber cast krva le 15 din ya 20 din ka Calcium course kr Ghar pe Core workout kr and 2 mahine rest lele Bcz This is worst Or Jab running start kre Ek dm slow and Short running se strt kr and running se ane ke bad icing Amd hot watter Therapy krta reh Running start kre to Multivitamin and Calcium lena rakhna Bcz ye hota hi he tab jab hum Minerals and vitamins nahi lete and Bohot load lete he body pai so Dhya rakhna diet pe